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Goat vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between goat and watercress

  • Goat has more vitamin B12, zinc, iron, vitamin B2, copper, and vitamin B3; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily vitamin K needs 207% more than goat.
  • Watercress contains less cholesterol.
  • Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of goat is 0.

Specific food types used in this comparison are Game meat, goat, cooked, roasted and Watercress, raw.

Infographic

Goat vs Watercress infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Goat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more PotassiumPotassium +22.7%
Contains more IronIron +1765%
Contains more CopperCopper +293.5%
Contains more ZincZinc +4690.9%
Contains more PhosphorusPhosphorus +235%
Contains more SeleniumSelenium +1211.1%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +605.9%
Contains less SodiumSodium -52.3%
Contains more ManganeseManganese +481%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Goat
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B2Vitamin B2 +408.3%
Contains more Vitamin B3Vitamin B3 +1875%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1082.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +20733.3%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
3
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +1078.3%
Contains more FatsFats +2930%
Contains more OtherOther +38.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
2
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +16900%
Contains more Poly. FatPolyunsaturated fat +557.1%
Contains less Sat. FatSaturated fat -97.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat Watercress
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Goat Watercress DV% diff.
Vitamin K 1.2µg 250µg 207%
Vitamin B12 1.19µg 0µg 50%
Protein 27.1g 2.3g 50%
Vitamin C 0mg 43mg 48%
Zinc 5.27mg 0.11mg 47%
Iron 3.73mg 0.2mg 44%
Vitamin B2 0.61mg 0.12mg 38%
Copper 0.303mg 0.077mg 25%
Cholesterol 75mg 0mg 25%
Vitamin B3 3.95mg 0.2mg 23%
Phosphorus 201mg 60mg 20%
Selenium 11.8µg 0.9µg 20%
Choline 106.4mg 9mg 18%
Vitamin A 0µg 160µg 18%
Calcium 17mg 120mg 10%
Vitamin B6 0mg 0.129mg 10%
Manganese 0.042mg 0.244mg 9%
Calories 143kcal 11kcal 7%
Vitamin B5 0.31mg 6%
Magnesium 0mg 21mg 5%
Fats 3.03g 0.1g 5%
Saturated fat 0.93g 0.027g 4%
Vitamin E 0.34mg 1mg 4%
Monounsaturated fat 1.36g 0.008g 3%
Fiber 0g 0.5g 2%
Potassium 405mg 330mg 2%
Sodium 86mg 41mg 2%
Polyunsaturated fat 0.23g 0.035g 1%
Folate 5µg 9µg 1%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Sugar 0g 0.2g N/A
Vitamin B1 0.09mg 0.09mg 0%
Tryptophan 0.403mg 0.03mg 0%
Threonine 1.29mg 0.133mg 0%
Isoleucine 1.371mg 0.093mg 0%
Leucine 2.258mg 0.166mg 0%
Lysine 2.016mg 0.134mg 0%
Methionine 0.726mg 0.02mg 0%
Phenylalanine 0.941mg 0.114mg 0%
Valine 1.452mg 0.137mg 0%
Histidine 0.565mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Goat
74%
Watercress
Minerals Daily Need Coverage Score
59%
Goat
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.903g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Goat
Goat is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.